This intermediate-intensity exercise strengthens and stretches the spine and back.

Steps

Method1

Getting in the Starting Position

1

Sit down on the mat in the area right between the sit bones and the tail bones. Bend your knees out to the side but keep your feet about 3 inches (7.6 cm) apart. Lift your legs and feet in the air so your feet are as high as your chest. Make sure your knees are out wide, while your toes still apart.

2

Grab your ankles with your hands.

3

Round your back, helping to support your lower back.

Method2

Performing the Exercise

1

Inhale and roll backwards onto your upper back, but keep your head and neck off of the mat.

2

Exhale while pushing your feet together until they touch as you hold onto your ankles with your hands.

3

Inhale and roll back upwards, and clap the feet together another 3 times. Repeat the exercise until the desired number of repetitions are completed.

Method3

Frequency

1

Do 8 repetitions of this exercise per set. Repeat until you've completed 2 sets.

2

For faster results, increase the number of sets/times per week you do this exercise.